Prototype Training Systems (CrossFit Prototype) – CrossFit


-10 Good mornings

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Band pull-aparts

Band pass throughs


Handstand hold (4×30 secs)

Front Plank (4×30-45 sec)

On forearms, hands not touching. Pelvis is neutral, breathing from belly, “butt squeezed”


Kevin (AMRAP – Rounds and Reps)

16 min amrap

600m/500m Row

20 Hollow Body Rocks

12 Goblet Box Step ups 53/35#